What should I take to supplement zinc during breastfeeding? Scientific diet supports maternal and infant health
Zinc is one of the essential trace elements for the human body and is crucial for the immune system of nursing mothers, wound healing, and the growth and development of babies. In the hot discussion on the Internet in the past 10 days, nutritional supplementation during lactation has become a hot topic, especially how to safely supplement zinc through diet. This article will combine hot topics across the Internet to provide scientific advice to mothers.
1. The importance of zinc supplementation during lactation
Breastfeeding mothers need to consume about 12 mg of zinc every day (the amount recommended by the Chinese Nutrition Society). Zinc deficiency may lead to loss of appetite, decreased immunity, and even affect milk quality. The following are the main functions of zinc:
| Function | influence |
|---|---|
| Promote baby's growth and development | Zinc participates in DNA synthesis and affects cell division |
| Enhance mother's immunity | Zinc deficiency can lead to infection |
| Improve taste sensitivity | Prevent postpartum loss of appetite |
2. Ranking of foods high in zinc (content per 100g)
According to the Chinese food composition table and international nutrition data, the following foods are suitable for consumption during lactation:
| food | Zinc content (mg) | Things to note |
|---|---|---|
| oyster | 71.2 | Need to be cooked thoroughly to avoid allergies |
| Beef (lean) | 6.3 | Preferred grass-fed beef |
| pumpkin seeds | 7.5 | Recommended daily is 20-30g |
| black sesame seeds | 6.1 | Can be eaten with soy milk |
| Egg yolk | 3.8 | 1-2 per day is appropriate |
3. Recommended zinc supplement recipes (popular combinations on the Internet)
Based on the postpartum meal plan that has been hotly discussed on social platforms recently, we recommend 3 easy-to-operate zinc supplement recipes:
| Recipe name | Ingredients | cooking essentials |
|---|---|---|
| Beef and spinach porridge | 50g beef + 100g spinach + 80g rice | Blanch the beef to remove the fishy smell, add the spinach at the end |
| Sesame Walnut Dew | 20g black sesame seeds + 15g walnuts + 200ml milk | Beat in a wall breaking machine for 3 minutes |
| Oyster tofu soup | 3 oysters + 1 piece of soft tofu + sliced ginger | Oysters need to be cooked until fully cooked |
4. Common misunderstandings about zinc supplementation (recent hot search topic)
Based on popular discussions on Weibo, Xiaohongshu and other platforms, we sorted out three major misunderstandings about zinc supplementation during lactation:
1.Taking zinc supplements blindly: Excessive zinc supplementation (>40mg/day) may interfere with the absorption of iron and copper, so dietary supplementation should be given priority.
2.Ignore absorption rate: The zinc absorption rate in animal foods (about 35%) is higher than that in plant foods (about 15%). It is recommended to mix meat and vegetables.
3.Overreliance on a single food: Consecutive consumption of large amounts of oysters may increase the risk of heavy metals, and a diverse diet is required.
5. Suggestions from professional organizations
Refer to the latest guidelines from WHO and Chinese Nutrition Society:
| Suggested content | Basis |
|---|---|
| Additional zinc intake is required in the first 6 months of lactation | Breast milk secretes about 1-2 mg of zinc every day |
| Vegetarian mothers can increase fermented foods | Fermentation process increases plant zinc absorption rate |
| Avoid taking calcium supplements | High calcium diet inhibits zinc absorption |
Summary: Zinc supplementation during lactation should focus on a balanced diet, combining animal and plant foods, and avoiding single nutrition. If you have severe zinc deficiency symptoms (such as long-term oral ulcers, hair loss), it is recommended to intervene under the guidance of a doctor.
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